by Larry Eder
Saucony RBR Fall Cross Country Training Program, Week 14, complete week…
Week 14: Cross Country Racing is here!
Monday: Warm up; 45-50 minutes easy running; 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds and your tempo run pace is 6:20 per mile pace.
Wednesday: Warm up; 45-50 minutes easy running; 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down
Thursday: 1-mile warm up, 10 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat nine more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strikeouts, jogging to start, no rest between; 1-mile easy cool down.
Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yards and then do your 1-mile easy cool down.
Or if you need some speedwork, try doing the warmup; 6×800 meters at your race pace for the mile split in 5K. So if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters.
Friday: Warm up; 45-50 minutes easy running; 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college.
Sunday: Long, easy run, 65Â-70 minutes, on grass or dirt with friends.
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